Workout Of The Day

Saturday
Metcon (AMRAP - Rounds and Reps)
Teams of 2
Amrap x 15 minutes
15/12 Cal Row
10 Hang Power Cleans
6 Lateral Burpees
*partners complete 2 movements and then switch

-Rest 3 minutes-

Amrap x 15 minutes
10/7 EBC
10 Alt DB Snatch
6 Burpee Box Jump Overs
*partners complete 2 movements and then switch

**If class is an odd number and Petr is there, he completes both Amrap's SOLO!
No WOD available
Monday
Back Squat (Weight)
18 minutes- Build to today's tough set of 7 reps.
Metcon (AMRAP - Rounds and Reps)
8 minute ascending ladder of:
Front Squat
Burpee
1/1, 2/2, 3/3, 4/4, 5/5...
Tuesday
Deadlift (Weight)
18 minutes- Build to today's tough set of 7
Metcon (AMRAP - Rounds and Reps)
Amrap x 12 minutes
12 Push Press
12 Box Jumps
Wednesday
Metcon (AMRAP - Rounds and Reps)
A.
10 minutes
Complete 4-6 sets of:
3-5 Strict Chin/Pull-Ups
12-15 Hollow Rocks
B.
20 minutes
800m Run or Row
Amrap in remaining time of:
7 Wall Ball Shots
7 Hang Muscle Snatches
7 Pull-Ups
Thursday
2 Squat Cleans + 2 Front Squats + 1 S2OH (Weight)
18 minutes- Build to today's tough set.
Metcon (AMRAP - Rounds and Reps)
Amrap x 9 minutes
30 Double-Unders
12 Deadlifts
12 Push-Ups
Friday
Metcon (AMRAP - Rounds and Reps)
Amrap x 25 minutes
24 Hang DB Snatches, 12/12
6 Front Squats
12 Pull-Ups
6 Power Clean & Jerk
24 Sit-Ups